Tucker warm up ( or at least some of it)
10 pull ups, 12 squats, 12 back ext, 12 dips,

Press 1+1+1+1+1+1
45,55,65,75,85

Push Press
3+3+3+3+3
85,85,85,85,85
Push Jerks – Did and to quote Janine (about 200) with just the stick in order to fix my form. Found it a little hard to get used to. Was a great workout regardless.

THen….
Tabata Squats
16 16 17 16 15 15 14 15

Stretching stretchinig and more stretching…

CFWU X 2

WOD:
Shoulder press 1-1-1-1-1 reps
45lbs – 55lbs – 65lbs – 75lbs – 85lbs

Push press 3-3-3-3-3 reps
85lbs – 85lbs – 85lbs – 85lbs – 85lbs

Push Jerk 5-5-5-5-5 reps
65lbs – 85lbs – 65lbs – 65lbs – 70lbs (split jerk for last one)

Good Job Kezia Janine & Roger!!

And after we were done….Janine didn’t figure that was enough sooooo she added a little Tabata…

Tabata Squats (8 rounds of 20seconds each/10second rest between each round)

17 + 19 + 17 + 16 + 12 + 12 + 12 + 15

Done and Done!!! See you all tomorrow!!

CFWU x2

Press 45+55+65+75+80
Push 80+85+90+95×1 F2-3 +95×3
Jerks 65+75+75 split jerks +80 split + 80 split

I don’t know if it’s just a mental thing… but my shoulder feels more secure with the split jerks.

Then tabata squats, 15 all accross